CrossFit On Track – CrossFit
Metcon (AMRAP – Rounds and Reps)
w/Partner x 12 min.
Exercise by exercise Relay
+50′ shuttle sprint
10 box jump overs
10 burpees to bar touch
Deadlift (4x reps to fatigue)
Temp (5 sec. up / 5 sec down)
Aim for 50% 1RM for weight
Dead stops
Double overhand
Straps ok; NO belt
1 min. rest between sets.
Metcon (Time)
For Time
60-40-20
Wall Ball
400m Run
Sc:
Swap running for:
30/20/10 cal Assault bike
Metcon (No Measure)
Strength
Snatch Pull
6×3-5 @ 60-80% 1RM Snatch
OR
Sn. Grip Deadlift
4×5 @ 1RM Snatch
Muscle Snatch
5×5-8 Heavy by feel
Medium pace bike for :90 between sets
OH Squat
5×3-8; form first, then heavy
Metcon (No Measure)
Conditioning
20 min. AMRAP
100′ Walking Lunge w/DB
1 min. Gymnastics Plank
10/10 Box Step Ups
30/30 sec. Side Plank
10 Football burpees to MAX jump
1 min. deadbug
